Quick bench:
20x10
60x5
80x5
100x1
110x1
120x1
130x1 not bad.
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Very nice mate
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Cheers mate. Body is a bit rotten today after yesterday 
Got a Couple of walks in. Plus bench. Decided against the ABC today…
Still adapting…lol
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Decided to bench again with a mate who came to train in the garage…
Bench (again):
60x10
100x3
110x3
120x2
Ok. That will do.
5 Likes
ES Day 9.
Front squat:.
20x5
60x2
80x5
85x5 - 189lbs
Press:
20x5
50x3
55x5
56.5x5
Chinups:
110x5
110x5 - I was 107.5kg on the scale in my training gear, and it felt easy last time, so added 2.5kg.
RDL:
70x3
110x3
140x5
145x5 - 320lbs.
Sandbag Carry:
60kg x 24m x 2 laps. Same distance except I went around the car this time adding a couple M’s. Then just did a couple of shoulder loading practice reps. Need to tighten the dynamic for those haha, a little bit too dynamic. Or maybe I’ll leave it because it’s a right bastard to hoist like that haha.
Good session. 5-3-2 day tomorrow, see what I can move! High hopes, as I just did 5 reps with last week’s front squat double. 
Noob gains are the best gains.
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EES Day 10. “5-3-2”
Front squat:
20x5
60x3
85x5
100x3
110x2 - 242lbs.
Press:
20x5
50x4
56.5x5
61.5x3
66.5x2 -146lbs
Chinups:
110x5
120x3
125x2 - 275lbs
RDL:
70x3
110x3
140x5
155x3
170x2 - 374lbs
Plank:
1 x 1:15. Increased again. Still getting easier too. Could have kept going. No need.
KB suitcase carry:
32kg X 24m each arm X 2 rounds
60kg sandbag:
Pick it up and carry it…
1x25meter
1x35meter - 115feet.
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https://www.instagram.com/p/CtWkvBUyPkE/?igshid=MzRlODBiNWFlZA==
Videos from the last session above
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Yard work today…finally catching up with some stuff from before we went O/S. Lawns. Hedge trimming. Pool cleaning. Weeding. Car washing…just went on and on haha.
No benching today as a result, but honestly happy to otherwise have rested.
Day 11 tomorrow.
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This made me laugh …… a lot
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Good to get it all done. Got a couple of hours in on the laptop also.
Good, productive day man.
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It’s nice when you get stuff done on a PH. We had a pretty chill day today which was nice and then I squatted like a champion. LOL
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EES Day 11:
Front Squat:
20x5
60x2
80x5
87.5x5 because 80 was a joke.
Press:
20x5
50x4
56.5x5
56.5x5
Chins:
111x5
111x5
RDL:
70x3
110x3
140x5
140x5
Sandbag Bear Hug Carry:
70kg x 10m x 2
Sandbag shoulder carry:
70kg x 20m x 1 each shoulder.
Squats were easy. Managing to tighten up the warmups now. Though I can’t see me doing them without any ‘front squat’ set warmups like Dan John suggests lol. Not even on the press. Though I go straight in to the chins, and I think I could do straight into the RDL’s also.
Speaking of RDL’s, I Was going to change this exercise…but decided not to change anything. But after doing them, I wish I did LOL. Dunno. I’ll take it day by day.
Good.
Fin.
5 Likes
https://www.instagram.com/p/Cta7J0ZyAtP/?igshid=MzRlODBiNWFlZA==
A keen eye will see the exact moment that I nearly blacked out, right before that first set after I walked it out. I saved it somehow with the smallest adjustment of my hand 
Was definitely a “wow” moment. Haha
3 Likes
Finally had what I’d call a “bad day” on the program…
ESS Day 12:
Front squats:
20x5
60x2
80x5
80x5
Press:
20x5
50x3
56.5x5
56.5x5
Chins:
111x5
111x5
SGDL:
Back was Sore as shit from the sandbag man.
Started with regular stiff leg stuff…but it hurt a bit in paces it should not have. So lowered the weight to 110kg and did Snatch Grip.instead which seemed to not hurt my lower back that was Dom ridden lol. Front squats belt terrible. Press was slower than usual, even chins were a bit “heavy” feeling.
Eh. It happens. Definitely went too hard last couple of days with the extra work. Doesn’t matter. Will keep pushing and forcing the adaptation.
Onwards.
Fin.
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Do you think this is just the effect of the heaver sandbag and a little back fatigue ?
Yep I do. The weights aren’t particularly heavy enough to trouble my back…it’s my best part haha.
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EES Day 13.
Lower back still a bit weird and shit.
Front squat:
20x5
60x3
87.5x5
100x3
112.5x2 - 248lbs
Press:
20x5
50x3
56.5x5
61.5x3
66.5x2 - 146lbs
Chins:
111x5
121x3 PB as it turns out…
126x2 - 278lbs
Stiff leg deadlift. (Turns I got em mixed up haha)
70x5
140x5
160x3
170x2 - 375lbs
Plank:
1:20 seconds.
Eh. I’m fine.
Fin.
5 Likes
Im sure if you told someone who didnt lift “I almost blacked out, but obv I finished the set” theyd be horrified, but here its normal haha
PS - Is that spot on your shirt worn out from back squats?
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